Diet & Food

Enrichment Bowl

Sort out all of your weekday lunches in one go with this delicious and healthy bowl.


175g dried freekeh, lentil and bean mix (*see note)

Sea salt, as required

1 2/3 cups frozen corn kernels

6 eggs

400g (2 cups) Greek-style plain yoghurt

1/4 cup tahini

3 teaspoons lemon juice

3 cups red cabbage, core removed and thinly sliced

1/2 bunch coriander, sprigs picked and washed

2 tablespoons pepitas (pumpkin seeds)

2 tablespoons sunflower seeds


2x 400g can chickpeas, drained and rinsed

1/2 teaspoon ground cinnamon

1/2 teaspoon ground turmeric

1/2 teaspoon paprika

1/2 teaspoon ground cumin

1/2 teaspoon crushed garlic

1 teaspoon salt

1 tablespoon extra-virgin olive oil


1 red onion, halved and thinly sliced

1 tablespoon salt

1 tablespoon maple syrup

250ml (1 cup) white vinegar 


800g butternut pumpkin, peeled, seeded and cut into 1cm slices

1 teaspoon ground cumin

1/4 teaspoon crushed garlic

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

3 tablespoon extra-virgin olive oil


Preheat the oven to 170 degrees Celsius and line 2 baking trays with baking paper.

To make the roasted spiced chickpeas, place all the ingredients in a medium bowl. Combine well, then spread the chickpeas over one of the baking trays. Bake for 15 minutes, stirring once during this time. Remove from the oven and set aside.

To make the roasted pumpkin, place all the ingredients in a medium bowl. Combine well, then spread the pumpkin over the other baking tray. Bake for 25-30 minutes or until the pumpkin is soft. Remove from the oven and set aside.

Meanwhile, to make the pickled onion, place all the ingredients in a small container and assure the vinegar covers the onion. Cover and refrigerate for at least 1 hour before using. 

Bring 1 litre of water to the boil in a medium saucepan. Add 1/2 teaspoon of salt and the freekeh, lentil and bean mix. Cook for 15 minutes or per packet instructions. Drain well and spread across a tray to cool down quickly and avoid overheating. 

Place the corn, 500ml (2 cups) water and a good pinch of salt into a microwave-safe bowl. Microwave for 4 minutes, then rain and rinse under cold water until cool. Alternatively, cook the corn in lightly salted boiling water for 2-3 minutes or until tender. Drain well, then set aside.

Boil the eggs for 7 minutes until soft-boiled. Drain off the water and place the eggs into a bowl of iced water to cool. Peel the eggs, then set aside.

Place the yoghurt, tahini and lemon juice in a small bowl and mix until combined.

To assemble, divide the tahini yoghurt between six large serving bowls. Add the freekeh, lentil and bean mix, followed by the red cabbage, roasted chickpeas, corn and coriander leaves. Top with the roasted pumpkin, pickled onion and soft boiled egg. Sprinkle each bowl with the pepitas and sunflower seeds to serve. 

Note: Freekeh, lentil and bean mix can be found in the soup section at all good supermarkets. 

This is an edited recipe extract from Classics with a Twist developed by Jamaica Blue available in stores now.

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